Water 1 cup Dinner Chicken taco Tortilla corn 1 tortilla 1 tortilla Chicken

Water 1 cup dinner chicken taco tortilla corn 1

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• Water 1 cup Dinner • Chicken taco: Tortilla, corn 1 tortilla 1 tortilla Chicken breast, without skin 2 oz 1 oz Vegetable oil 2 / 3 tsp 2 / 3 tsp Cheddar cheese, lowfat and low sodium 1 oz 1 / 2 oz Guacamole 2 T 1 T Salsa 1 T 1 T • Corn, seasoned with 1 / 2 cup 1 / 2 cup Margarine 1 / 2 tsp • Spanish rice without meat 1 / 2 cup 1 / 2 cup • Banana 1 large 1 / 2 large • Coffee 1 cup 1 / 2 cup • Milk, 1% 1 oz 1 oz Calories . . . . . . . . . . . . . . .1,638 Total carbohydrate, % kcals . . .56 Total fat, % kcals . . . . . . . . . . .27 *Sodium, mg . . . . . . . . . . . .1,616 Saturated fat, % kcals . . . . . . . .9 Cholesterol, mg . . . . . . . . . . .143 Protein, % kcals . . . . . . . . . . .20 Calories . . . . . . . . . . . . . . .1,239 Total carbohydrate, % kcals . . .58 Total fat, % kcals . . . . . . . . . . .26 *Sodium, mg . . . . . . . . . . . .1,364 Saturated fat, % kcals . . . . . . . .8 Cholesterol, mg . . . . . . . . . . . .91 Protein, % kcals . . . . . . . . . . .19 Sample Reduced Calorie Menus continued 1,600: 100% RDA met for all nutrients except vitamin E 97% and zinc 84%. 1,200: 100% RDA met for all nutrients except vitamin E 71%, vitamin B 1 & B 3 91%, vitamin B 2 & iron 90%, and calcium 92%. * No salt added in recipe preparation or as seasoning. Consume at least 32 ounces of water.
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56 Lacto-Ovo Vegetarian Cuisine—Reduced Calorie 1,600: 100% RDA met for all nutrients except vitamin E 92%, vitamin B 3 97%, vitamin B 6 67%, iron 73%, and zinc 68%. 1,200: 100% RDA met for all nutrients except vitamin E 75%, vitamin B 1 92%, vitamin B 3 69%, vitamin B 6 59%, iron 54%, and zinc 46%. * No salt added in recipe preparation or as seasoning. Consume at least 32 ounces of water. Breakfast 1,600 Calories 1,200 Calories • Orange 1 medium 1 medium • Pancakes, made with 1% lowfat milk and eggs whites 3 4” circles 2 4” circles • Pancake syrup 2 T 1 T • Margarine, diet 1 1 / 2 tsp 1 1 / 2 tsp • Milk, 1%, lowfat 1 cup 1 / 2 cup • Coffee 1 cup 1 cup • Milk, 1%, lowfat 1 oz 1 oz Lunch • Vegetable soup, canned, low sodium 1 cup 1 / 2 cup • Bagel 1 medium 1 / 2 medium • Processed american cheese, lowfat 3 / 4 oz • Spinach salad: Spinach 1 cup 1 cup Mushrooms 1 / 2 cup 1 / 2 cup • Salad dressing, regular calorie 2 tsp 2 tsp • Apple 1 medium 1 medium • Iced tea, unsweetened 1 cup 1 cup Dinner • Omelette: Egg whites 4 large eggs 4 large eggs Green pepper 2 T 2 T Onion 2 T 2 T Mozzarella cheese, made from part 1 oz 1 / 2 oz skim milk, low sodium Vegetable oil 1 T 1 / 2 T • Brown rice, seasoned with 1 / 2 cup 1 / 2 cup Margarine, diet 1 / 2 tsp 1 / 2 tsp • Carrots, seasoned with 1 / 2 cup 1 / 2 cup Margarine, diet 1 / 2 tsp 1 / 2 tsp • Whole wheat bread 1slice 1slice • Margarine, diet 1tsp 1tsp • Fig bar cookie 1bar 1bar • Tea 1 cup 1 cup • Honey 1 tsp 1 tsp • Milk, 1%, lowfat 3 / 4 cup 3 / 4 cup Calories . . . . . . . . . . . . . . .1,650 Total carbohydrate, % kcals . . .56 Total fat, % kcals . . . . . . . . . . .27 *Sodium, mg . . . . . . . . . . . .1,829 Saturated fat, % kcals . . . . . . . .8 Cholesterol, mg . . . . . . . . . . . .82 Protein, % kcals . . . . . . . . . . .19 Calories . . . . . . . . . . . . . . .1,205 Total carbohydrate, % kcals . . .60 Total fat, % kcals . . . . . . . . . . .25 *Sodium, mg . . . . . . . . . . . .1,335 Saturated fat, % kcals . . . . . . . .7 Cholesterol, mg . . . . . . . . . . . .44 Protein, % kcals . . . . . . . . . . .18 Sample Reduced Calorie Menus continued
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57 Appendix E. Food Exchange List Within each group, these foods can be exchanged for each other. You can use this list to give yourself more choices. Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals: 1 / 2 cup Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.) • 1 cup Raw vegetables or salad greens 1 / 2 cup Vegetable juice If you’re hungry, eat more fresh or steamed vegetables.
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  • Fall '18
  • Dr. Aimee Kirkendal
  • overweight and obesity

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